Strong as a Mother 2.0
12-week program
Your body just did something incredible — and now it's time to help it recover, rebuild, and come back stronger. Strong as a Mother 2.0 is a progressive 12-week postpartum strength program designed to restore your core and pelvic floor, rebuild full-body strength, and support your body through every stage of the postpartum journey. Whether you're six weeks or six months postpartum, this program meets you exactly where you are.
12 Weeks
Duration
Foundational Strength Training (Hypertrophy)
Training Style
3–5 Days
Workouts Per Week
~45 Min
Time Per Workout
The Recovery Your Body Has Been Asking For.
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What's included:
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The Programming
Strong as a Mother 2.0 uses a progressive, foundational approach to postpartum strength training — starting gently and building steadily over 12 weeks. Every phase is designed with your recovery in mind, gradually increasing training volume as your body adapts. Sessions run around 45 minutes each, and the program begins at just 3 days per week before building to 5, so you can stay consistent without overwhelming a body that's still healing.
Central to every workout is the Connection Breath — a breathing technique that restores coordination between your diaphragm, pelvic floor, and deep abdominal muscles. You'll practice it at the start of every session, making it second nature over time and laying the groundwork for safe, effective strength training throughout the entire program.
Weeks 1–3: Reintroduce & Reconnect
The first phase is about creating a safe, solid foundation. You'll reintroduce movement gradually, with a focus on core stability, alignment, and pelvic floor reconnection, minimizing stress on your body while helping it feel confident moving again.
What to expect:
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Gentle introduction to strength training movements with controlled form
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Deep core and pelvic floor sessions (20–30 min) that can be repeated 2–3x per week for additional recovery focus
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Connection Breath practice at the start of every session
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Simple, achievable workouts that build momentum without burnout
These weeks help your body feel safe training again — so the rest of the program can work the way it's meant to.
Day 1: Upper Body
Back / Shoulders / Biceps / Triceps
Day 2: Lower Body
Glutes / Hamstrings / Quads / Calves
Day 3: Deep Core + Pelvic Floor
Deep Core Work
Weeks 4–6: Build & Strengthen
With the foundation in place, the program shifts to full-body training, increasing overall challenge while continuing to prioritize pelvic floor health. The transition to full-body days helps build functional, whole-body strength that directly supports daily life with a new baby.
What to expect:
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Progress to full-body strength sessions with increasing resistance
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Continued dedicated deep core and pelvic floor work
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Building on the movement patterns and breathing strategies established in Weeks 1-3
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Start to feel stronger, more capable, and more in control of your body
Day 1: Full Body
Back / Shoulders / Biceps / Triceps / Glutes / Hamstrings / Quads / Calves
Day 2: Full Body
Back / Shoulders / Biceps / Triceps / Glutes / Hamstrings / Quads / Calves
Day 3: Full Body
Chest / Triceps / Glutes / Hamstrings / Quads / Calves
Day 4: Deep Core + Pelvic Floor
Deep Core Work
Weeks 7–12: Progress & Thrive
The final phase brings a more traditional strength split — alternating upper and lower body days — for targeted muscle development and balanced recovery. This is where the program really opens up, and where you'll feel the cumulative effect of everything you've built.
What to expect:
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Train 5 days per week with intentional upper/lower body splits
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Increase weights and intensity at your own pace
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Maintain your pelvic floor and core focus throughout
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Finish the program stronger — physically and mentally — than when you started
Day 1: Upper Body
Back / Shoulders / Biceps / Triceps / Chest
Day 2: Lower Body
Glutes / Hamstrings / Quads / Calves
Day 3: Upper Body
Back / Shoulders / Biceps / Triceps / Chest
Day 5: Lower Body
Glutes / Hamstrings / Quads / Calves
Day 4: Deep Core + Pelvic Floor
Deep Core Work
we’ll overcome it.
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Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
70 lb transformation rooted in sustainable change- Specializing in strength training, nutrition, and nervous system support
- Helping women feel better and stop starting over
- Root-cause detective
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